Top 15 superfoods that should be a part of the diet of children and pregnant women

One of the best ways to achieve optimum health is eating a nutritionally balanced diet. Superfoods are nutrient-dense foods with plenty of trace minerals, antioxidants, and essential micronutrients. A well-balanced diet should be a part of everyone’s diet, especially growing children and breastfeeding and pregnant mothers.

Here are the top 15 superfoods that you should add to your diet on a regular basis:

1. Green leafy vegetables (including kale, broccoli, celery, cauliflower, spinach and leek)

Raw organic vegetables like kale and broccoli are high in valuable minerals, vitamins and antioxidants such as carotenoids and flavonoids and can boost your immune system and fight various infections and diseases such as cancer. Juicing or making green smoothies are the best way to include sufficient amount of greens into your diet.

2. Herbs and spices (basil, rosemary, parsley, oregano, turmeric, cayenne, saffron, and cinnamon)

Adding herbs and spices to your dishes is a great way of adding taste and beneficial nutrients to your diet. Basil, rosemary, turmeric, cayenne pepper, and cinnamon are amazing anti-inflammatory spices high in valuable nutrients. These herbs and spices are known to have obesity and cancer-fighting properties. Turmeric is also as effective as 14 pharmaceuticals and can prevent cancer, cardio diseases, diabetes and cancer. 

3. Berries (blueberries, acai  berries, cranberries, goji berries and strawberries)

Vitamin B12 is vital in health and neural development of growing children and pregnant women. Most often women during pregnancy become deficient in vitamin B. Blueberry and acai berry are great source of vitamin B12. Goji berry is a great superfood with 18 different amino acids, and 21 trace minerals. Goji berries are high in antioxidants and B vitamins.

4. Foods high in polyunsaturated fatty acids (avocado and wild sockeye salmon)

Polyunsaturated fatty acid, in particular docosahexaenoic acid (DHA) that exists in mother’s milk is an important part of neural and brain development and increased intelligence in growing children.  Avocado and wild sockeye salmon are high in omega 3 fatty acids ((EPA and DHA). Wild sockeye salmon is the lowest mercury fish (0.09) and is also a great source of lean protein and vitamin B12.

5. Flaxseed, hemp, and chia seeds

Vegetarians who won’t eat fish like wild sockeye salmon should add flaxseed, chia seeds and hemp seeds into their diet. These seeds are high source of omega-3 fatty acids, protein, amino acids, vitamins, and minerals like iron.  

6. Seaweed and lettuce:

Both Seaweed and romaine lettuce are great source of valuable minerals like calcium and vitamins like vitamin K. In fact, seaweed has 8 times more calcium than beef and milk. The ocean is an amazing source of valuable nutrients and seaweed absorbs a great amount of nutrients from the ocean.

7. Apple, Pineapple, peach, and watermelon

Pine apple, apple, peach, and watermelon are great source of valuable nutrients for pregnant and nursing mothers. Pineapple is a great anti-inflammatory that can fight against auto-immune diseases such as cancer. The phytonutrients in peach and broccoli can fight against breast cancer in women. 

8. Raw organic cacao beans

Raw cacao beans in form of dark chocolate, cacao nibs, or cacao powder are high in antioxidants, magnesium, iron, manganese, and chromium. More than 80% of Americans have magnesium deficiency and adding organic dark chocolate (with more than 80% cacao) or raw cacao beans is a great way to make sure you get enough magnesium in your diet. Chocolates can improve mood and prevent cardiovascular diseases and cancer.

9. Maca root

Maca root or powder is a great source of valuable nutrients and could balance hormones and energy level, especially in women. Maca root can reduce the chances of osteoporosis by increasing bone density and reducing cramps and PMS symptoms in women.

10. Spirulina and chlorella

Both spirulina and chlorella are powerful superfoods. Keep in mind that spirulina is a higher source of essential amino acids, protein, B vitamins, iron, potassium, zinc, and calcium.

11. Green tea

Green tea is an amazing source of powerful antioxidants known as Epigallocatechin gallate (EGCG) known to boost the immune system and prevent cancer. The powerful antioxidants in green tea could help to fight obesity and boost your metabolism.

12. Nuts (raw almonds, and cashews)

Raw nuts have no Trans fat (bad fat) and are a great source of polyunsaturated and monounsaturated fats that help to promote your health and prevent cardio diseases. Raw cashews and almonds are great source of protein, fiber, minerals like calcium, magnesium, potassium, and iron and vitamins like vitamin E. Make sure to buy raw nuts since commercially heated or salted nuts have lost most of their valuable nutrients.

13. Aloe vera

Aloe vera is a great anti-inflammatory and can boost your immune system and fight auto-immune diseases such as cancer. Aloe vera is a powerful source of antioxidants, minerals, amino acids, and vitamins like B12.

14. Bee superfoods (in form of honey, pollen, or propolis)

Bee pollen has 21 essential amino acids and is a great source of B vitamins, minerals, antioxidants, probiotics, and enzymes. Raw organic honey is a great superfood high in antioxidant and can prevent allergies and auto-immune diseases like cancer. Make sure to buy real organic honey since most honey sold in the grocery stores are not real and are made of sugar or high fructose corn syrup.

15. Medical mushrooms (Turkey Tail/shiitake mushroom)

Turkey tail mushroom known as ‘Nature’s Cancer Antidote’ is a great source of anti-cancer polysaccharide PSK (polysaccharide K). Polysaccharides in mushrooms can boost the immune system and prevent disease like cancer.